The reason why it is difficult to give up sweets lies in psychology. Ultimately, sugar is not only a source of fast energy, but it also activates the areas of the brain responsible for pleasure and the production of dopamine – which, ultimately, forms an addiction.
A person wants sweets when he needs emotional support – or relaxation in a difficult situation. However, unfortunately, excess sugar in the diet leads to disruption of the body – and proper nutrition implies a strict restriction of simple carbohydrates.
How to give up sugar?
The craving for sweets is laid down at the genetic level – children love them because of their high-calorie content, and in adults, it acts as a reward that drowns out depression. However, the problem of giving up sweets is not only in the fight against easily digestible calories.
In fact, a spoonful of sugar in tea contains only 20-25 kcal – which is not much. But due to the effect on blood glucose levels, sweet tea can provoke a feeling of hunger, forcing a person to look for a snack. Which ultimately leads to weight gain.
Proper nutrition requires the maximum reduction of sugar in the diet, not only for weight loss but also for the normalization of hormonal levels – which is of particular importance in diabetes. In addition, we are talking not only about table sugar but also about all kinds of sweets.
What can you eat if you have diabetes?
Diabetes is a disorder in which the body’s ability to produce the hormone insulin is impaired. As a result, blood glucose levels reach high levels (in type 2 diabetes) – which leads to numerous metabolic disorders and serious health risks.
Nutrition for diabetics implies the maximum exclusion of easily digestible carbohydrates – in fact, only a small amount of fruits with a low glycemic index, as well as sweeteners (they do not affect blood sugar levels), are allowed from sweets.
Foods that increase glucose levels:
- Sugar in any form (including honey)
- Desserts, chocolate, sweets
- Flour and pastries
- White rice
- Fruit juices
- Sweet carbonated drinks
Refusal of sweets – how to do it
Quitting sweets is a gradual process. Research suggests that it will take approximately 3-4 weeks to deal with the acute phase of addiction. After that, you will begin to look at sugar more calmly, allowing yourself sweets from time to time – and not breaking into overeating.
Step-by-step instructions:
1. Develop a long-term plan
It will take several weeks to give up sugar because it is impossible to change long-term habits in a few days. At the same time, it is necessary to reduce the amount of sweets consumed daily – and not try to give up sugar at once and forever.
2. Don’t look for emotional support in sweets
Despite the fact that sweets really improve mood, the achieved effect lasts only a few minutes – you definitely don’t need to jam problems with sweets. Instead, engage in physical activity (even cleaning the apartment) – this will overcome sugar cravings and improve metabolism.
3. Learn to recognize hunger
Most of the time, we don’t feel hungry when we’re really hungry – more often than not, we just want to keep ourselves occupied. If you’re feeling the urge to eat something, healthy eating recommends nuts or a small piece of cheese.
4. Avoid sugary drinks
Give up sugary sodas and juices (even freshly squeezed juice contains a large number of fast carbohydrates), and stop adding sugar to tea and coffee. If you can’t drink black tea without the sweet taste, drink it with a dash of honey – or switch to chicory.
5. Eat more fiber
Fiber-rich foods not only help regulate blood sugar levels but also provide long-term satiety. Instead of baking with white flour, opt for whole grains and eat more vegetables.
6. Get rid of your sweets stash
Gradually get rid of stocks of sweets, and starchy foods, and also stop buying new snacks. Do not keep sweets, chocolates, and cookies in the kitchen or near the workplace. Remember that dried fruits are not at all a “safe” substitute and contain a large amount of simple carbohydrates.
7. Learn to identify “hidden sugar”
Pay attention to the composition of products – manufacturers are often misleading by labeling “sugar-free”, but using related substances. Fructose, glucose syrup, glucose, maltodextrin, dextrose, sucrose, agave syrup, and honey are all sugar.
How to overcome cravings?
If you’re ready to say “I can’t say no to sweets,” take a hot shower, clean up, or go for a walk. If you can’t switch your attention, eat 1-2 dried fruits, washed down with tea or coffee without sugar. Nuts will also help overcome the feeling of hunger and desperate cravings for flour.
The ideal solution would be physical activity – for example, a 20-minute jog at an easy pace. Cardio is not only the best way to bring insulin back to normal, but also a way to fight excess weight. Ultimately, losing weight requires not only the rejection of sweets but also regular exercise.
Health problems due to sugar consumption
The typical consequences of giving up sugar are a bad mood, a headache, and a clouded mind. If in the first days, it seems to you that all thoughts are exclusively about sweets, then everything is fine, and the body is on the mend. You just need to get used to the lower blood sugar levels.
However, contrary to a common myth, the human brain does not need fast carbohydrates to work at all – the body is able to synthesize glucose from complex carbohydrates. In other words, sweets can be completely abandoned without any damage to health.
Sweeteners – pros and cons
In the early stages of refusing sweets, the use of the latest generation of sweeteners (for example, stevia and sucralose) is acceptable. However, it is important not to look for sugar substitutes in the form of their low-calorie counterparts, but to completely rethink your eating habits.
Research suggests that sweeteners can negatively impact metabolism by reminding the brain of how sweet tastes can be – in practice, this can lead to persistent cravings for candy, marshmallows, and other “forbidden foods.”
Giving up sugar and sweets is a gradual process of fighting addiction, as a result of which you should change your attitude to be as indifferent as possible. Ultimately, it is not the sugar itself that is harmful, but its regular use and the habit of “jamming” emotional problems with sweets.